Resistance training is generally associated with lifting heavy weights and body building; in fact it serves many more purposes. It’s a form of exercise where the participant uses external resistance or his/her own body resistance to perform various movements. Examples of resistance training are free weights, body weight, exercise tubes, machines, et cetera. Resistance training helps to build muscles, power, endurance, tone and is used in various sports specific training to improve performance. You can train at the gym or comfort of your own home. Your body weight or just use of couple of dumbbells can work wonders for your body. Here’s an easy to follow sample program using your body weight.

Warm up: 7 – 10 minutes

Spot walk/run

Walk or run on the same spot,

speed up your pace for the last three minutes.

Squats

Feet shoulder width apart, toes slightly pointing outwards, keeping your lower back straight bend on your hips and sit back towards your heels. Hold and sit up to the starting position when your thigh gets parallel to the floor. Please make sure your knees don’t go past your toes.

Repetition: 8-12

Push up

Lie face down on the floor with knees fully extended and toes pointed down to the floor. Place hands on the floor, palms down, about 2 to 3 inches wider than shoulder-width apart with elbows pointing outwards (45 degrees). Keeping the body in a straight line and the toes in contact with the floor, push against the floor with the hands to fully extend the elbow thus raising yourself. Lower the body to flex the elbow allowing the chest

to slightly touch the floor. Repeat

Beginners can rest on their knees to perform the push up.

Repetition: 12 -15

Lungs

Feet hip width apart, step forward with your right leg to bend at the knees at 90 degrees. Keep the left leg almost fully extended. Step back to original position. Repeat with left leg.

Repetition: 8 on each leg

Squat and pushup

Perform one squat and push up for one repetition.

Repetition: 6-8

Calf raise

Stand with feet hip width apart. Slowly raise your heels as high as you can until you are standing on your toes. Make sure you tighten your abdominal muscles to help protect your back. Pause for a moment and lower your heels to starting position.

Repetition: 12-15

Work your abdomen and lower back at the end with crunches, reverse crunches, back extension etc. and cool down with stretches.Exhale on your lifting phase for all exercises. Try to rest less than 30 seconds between each set.Begin with one set of each exercise and improve to four to six sets as your fitness level increases.

The author is a certified professional  fitness instructor, founder and master trainer at Rage Fitness and a fitness columnist who specialises in mixed  martial arts.